For years, my mornings started the same way: a drive-through routine. I’d grab a greasy egg sandwich and a big cup of coffee, only to feel a wave of guilt as I arrived at work.
Even after switching to a vegan lifestyle at 35, I often found myself reaching for fast food again. The convenience was hard to resist, even if the plant-based options left me feeling sluggish.
Then, something changed without me planning for it. I began making breakfast sandwiches on Sunday nights. In just three months, I hadn’t visited a drive-through once. My old habit faded without me even realizing it.
A Simple Sunday Habit
Honestly, it started from a place of laziness. I was tired of rushing for breakfast and dealing with the heavy feeling that followed my fast food choices. So, during relaxed Sunday evenings, I started preparing breakfast sandwiches while watching documentaries with Marcus.
This new routine became almost calming. I toasted English muffins, cooked seasoned tofu, and added toppings like avocado and hot sauce. Each sandwich was wrapped neatly and stored in the freezer, ready for the week ahead.
I discovered that preparing meals in advance wasn’t just practical; it was satisfying. Knowing I had healthy options ready removed the temptation of quick, unhealthy fast food.
What Made This Different?
I had tried meal prepping before, but those plans often crumbled under their own weight. This time was different because it required very little effort—a single pan and about thirty minutes of my time.
While my sandwiches weren’t gourmet, they were easy to heat up in the mornings. Research on habit formation suggests that making better choices easier is often more effective than relying on willpower. I wasn’t fighting my cravings; I was simply choosing something better.
It’s interesting how the best habits often slip into our lives quietly, without fanfare.
The Sandwich Magic
The key ingredients for my sandwiches are simple. I crumble extra-firm tofu, season it with turmeric and black salt, and toss in whatever veggies are handy—bell peppers, spinach, mushrooms, you name it.
My base is a whole-grain English muffin or whatever bread I have on hand. I always include vegan cheese for that indulgent feel. Wrapped well, these sandwiches can last in the freezer for weeks. Unlike heavy fast food, I felt energized after eating one.
More Than Just Breakfast
From my time in finance, I’ve learned that lasting change often comes from building instead of battling. I never felt deprived of fast food; I simply had a delicious alternative ready. Now, my mornings feel more in control, and I don’t feel trapped in a fast-food cycle.
This change had surprising benefits. My morning runs improved because I wasn’t weighed down by heavy food. I also saved around $40 to $50 each month—the money that used to vanish at the drive-through. Studies show that meal prepping is linked to better diet quality and eating patterns, which align with my experience as I took small steps for my future self.
This simple shift taught me to trust myself more.
Conclusion
I didn’t set out to quit fast food. My goal was to make mornings easier and healthier. The sandwich was just a tool for that.
If you find yourself stuck in habits that leave you drained, try a small change. It doesn’t have to be a major overhaul. Just prepare one simple meal in advance—or make one healthier choice easier for your future self.
Sometimes, the most meaningful changes happen slowly and quietly, just one sandwich at a time.
